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The Hammer Strength® Apparel Difference

 

Hammer Strength® Apparel... "The World's Best Moisture Management Technology... And We Can Prove It!" 

 

But what does the world's best moisture management technology actually do?

 

We're glad you asked. Hammer Strength® Apparel does more than simply look the part of a moisture management tee. In fact, there is plenty that it won't do for you and plenty that it will.

 

It won't leave you with a thin layer of fabric, heavy, soaked with sweat and escaping body odor. In fact, performance apparel which leaves you soaked and heavy feeling is only slowing you down and limiting your body's ability to cool.

 

What does Hammer Strength® Apparel do differently? 

 

The TRANSPOR® "DRY LAYER" Technology used by Hammer Strength® Apparel has been scientifically proven to keep you drier than the competition.

 

 

How? 

 

The unique "TRANSPOR® DRY LAYER" feature allows vapor to move througn and stay away from your skin, keeping you drier, and more comfortable all the time. 

 

You see, sweat accumulates underneath the fabric of your tee, soaking up and spread out moisture across your apparel like a soaked sponge. With the TRANSPOR® DRY LAYER feature, your sweat is actually transfered from your skin to the top layer of the fabric (not soaked into the fabric), allowing air to reach the outer layer of your shirt and evaporate the sweat right from the top layer of the fabric. 

 

Why is evaporation so important? Because evaporation causes a cooling sensation, enabling athletes to cool off faster than their competition, and continue to perform in dry apparel as opposed to heavy, wet apparel.

 

When it comes to performance, every second, every inch, and every rep counts. Hammer Strength® Apparel had the athletes who are willing to go that extra inch, in mind. Apparel matters to these athletes.

 

Want to watch Hammer Strength® Apparel work? CLICK HERE TO WATCH VIDEO

Post Workout Nutrition, Is It Important?

Post workout nutrition is the most vital component to building muscle and recovering from intense workouts, practices, and games. It must be done effectively to yield the best results. But few know the right time frame to consume a post workout meal and what foods should be eaten.

 

Let's first talk about why post workout nutrition is vital to the athletes success and performance. Whether adding stress on your body through an intense workout, tough practice, or physical game, the body needs to be supplied with nutrients to repair, refuel, and refresh for the next day. 

 

Muscle growth actually happens, post-workout. Muscle growth does not happen during a workout, in fact, it is the opposite. When muscle tissue is undergoing a heavy load (for example, weight training), the fibers of the tissue are actually tearing, no growing. The only way to repair these torn muscles is through adequate rest and proper protein and carbohydrate intake within a small window of time following exercise.

 

If you've been wondering why your hard work in the gym has not shown much success or has plateued, the following is a nutrition strategy you will want to follow:

 

Nutrient timing

 

Following your workout you will want to comsume a high lean protein and high carbohydrate meal within 45 minutes. This does not mean stop off at the nearest fast food joint and pic up a chicken sandwhich or burger with fries. You will want your meal to be low fat (will provide examples below) and fit within the 45 minute time frame.

 

High protein, high carbohydrate, low fat meal

 

The types of foods you eat within the 45 minute window post-workout are crucial. Your meals should be high in protein (recommended 30-45g protein), high carbohydrate (recommended 60-100g carbs), and low in fat (recommended less than 5g of fat). The protein and the carbohydrates play an effective duo in muscle gowth and repair. The high carbs spike insulin and allow nutrients (and amino acids from the protein) to travel to the fatigued and broken down muscles faster, enhancing muscle growth and repair. 

 

This may make sense so far, but you might be thinking, "why the low fat?" Here is the reason. When fat enters the body it takes your body much more effort to break down the fat within your digestive track. Therefore, the blood that is carrying nutrients to your sore muscles will also have to split time with your gut to assist in the breaking down of these high fatty foods (hence the above comment about refraining from a fast food meal post workout). We want all of the nutrients you are consuming post workout to aid in muscle growth and repair; not digestion in the gut.

 

What do some of these high carb and protein meals look like with little fat? Here are some examples below:

 

  • Whey protein shake with 2 raisin english muffins and 1/2 cup blueberries
  • Whey protein shake with 1 white bagel and 4 Tbsp. strawberry jelly
  • 8 oz. chicken breast with 2 cups of white rice
  • 6-8 egg whites scrampled with white potato and 8 oz. juice
  • 8 oz. ground turkey with 1/2 cup jelly beans and 8 oz. sports drink

 

Above are perfect examples of what you want to consume following a workout for optimal muscle growth and repair. Nutrition plays a large role in the success and development of young athletes. Start implementing strategies such as this, today.

 

Are You Training to be Mentally Tough?

One of the great characteristics which seperates a good athlete from an elite athlete is mental tougness. Without it, you will not be able to bridge the gap into greatness. Many athletes and coaches believe mental toughness is one of those "unteachable" qualities that you eith have or you don't have.

 

Good news is... you can traing to be mentally tough. Just as you train in the weight room to become stronger and routinely run through agility drills at practice to improve your foot coordination and speed, so you can traing to be a mental powerhouse. 

 

Let's talk about visualization. Visualization is a powerful tool you can use to compliment your training regimen and gameday performace. Imagine this... two athletes are in the weight room during a max bench press session. One of the athletes is visualizing his success. He has trained for the past several months to conquer a one rep max of 315. In fact, he has been writing the number 315 down on his note pad for weeks leading up to this day. 

 

The other athlete has been training, but lacks confidence that he can finally have a one rep max of 315 on bench press. He visualizes hmself failing, just short of lockout, instead of himself completing the entire movement. Who do you think has a better shot at success to rep 315 on bench press? Athlete number 1. 

 

I will give you an example from one of my own experiences. A buddy of mine challenged me to a 225 lb. repetition contest. Whoever had achieved the most amount of full repetitions of 225 on falt bench, won the contest. I had a number in my head that I visualized me achieving. So much so, that I wrote the number "23" on the inside of my notebook. For one week I looked at this notebook, visualized how I would perform each repetition, and even thought about how I would feel after I accomplished this goal.

 

When the day came, I was ready. Carrying my gym back up the steps to the gym, I made my way directly to the bench press and began warming up, with one number in mind... 23, and nothing less.

 

A group of friends gathered around me as I told them that 23 repetitions were about to happen on this bench press. Had a lot of doubters, a few believers, but it didn't matter. I knew I was going to accomplish the task at hand. And that is exactly what had happened.

 

I bench pressed exactly 23 repetitions of 225 lbs. No more, no less, no failed lockout at the end... just a mission accomplished! Visualize setting PR's in the gym. Visualize game changing plays, last second three-pointers, running through the tape of a 26.2 mile course. 

 

This mental toughness training tip will help you walk up to a challenge with confidence. You trained for this moment, visualized for this moment, now go on and win the moment!

 

 

 

How Young Is Too Young To Begin Strength Training?

 

This is a common question among parents. What age can my young athlete begin a strength training regimen? 

 

Strength training movements such as push-ups, pull-ups, bodyweight squats, and calisthenics are acceptable movements to begin at a young age. The question is, strength training with resistance such as dumbbells, barbells, and machines... when is the appropriate age for parents to enroll their young athletes into a resistance training type program?

 

Although 13 is known as the acceptable age for a young athlete to begin a strength training regiment, credited certification programs state that ages even younger than 13 are acceptable.

 

According to the American College of Sports Medicine (ACSM) and the National Strength and Conditioning Association (NSCA), prepubescent children can safely participate in a resistance training regimen following the guidelines below (summarized):

  

  • Children should be sufficiently mature that they can respond to coaching advice, follow proper instruction from a trainer, and show respect to trainer.

     

  • Chid's exercise regimen should not consist of only resistance training. Outdoor play, stretching, and sports activities should be included as well.

     

  • Children should avoid maximal or near-maximal lifts. Children should not select a resistance that only allows them to perform less than 8 repetitions. Focus on higher rep ranges such as 12-15 repetitions.

     

  • Children should be supervised at all times during their weight-training sessions.

     

  • Properly program strength training regimen so that overuse injuries may not occur. Do not put too much stress on a day to day basis on one specific muscle group.

     

  • Proper form and technique must be maintained in all lifts. Never lose form for the sake of additional repetitions or resistance increase.

 

As long as young athletes are performing the exercises with proper form and with caution of overuse injuries, children will see results from their hard work and effort in a strength training program.

 

What are some of the benefits young athletes will experience from a strength training regimen, even at a young age?

 

Increased muscle strength and endurance, improved sports performance, improved cardiovascular function, and strong bones are some of the added benefits, just to name a few.

 

There is also the mental benefits for young athletes that will be vital for their performance on the field, and valuable for life lessons as well. Confidence will increase, an interest in health, nutrition, and exercise will grow, and children will also experience the reward of goal setting and accomplishing set tasks.

 

With proper safety strategies in place, a certified trainer, and efficient recovery plan to bypass any overuse injury, you can begin strength training with your young athlete to improve their sports performance sooner than you may think. But before beginning any strength training regimen, please consult your athlete's primary physician.

 

Pre-practice Nutrition, What Should You Eat? (Quiz Inside)

 

You need to be fueled well to perform well. Not just with physical performance, but for mental nourishment for learning plays and reactiing efficiently on the field. 

 

Nutrition plays a vital role in the performance for any athlete and any sport type. 

 

The question is, what are you suppossed to fuel yourself with before practice, games, and workouts?

 

The answer is found in carbohydrates.

 

Carbohydrates are the main energy source your body utilizes to fuel your brain function and your activity level. Carbohydrates are found in foods such as pasta, rice, breads, milk, yogurt, cereals, fruits, and vegetables.

 

Some examples of the perfect pre-practice foods include: sweet potato, whole grain raisin bagels, and fruit mixed into yogurt.

 

Be sure to consume plenty of carbohydrates 1-2 hours before activity along with moderate protein sources such as turkey, boiled egg whites, or lean chicken breast. A protein shake would be a substantial, quick digesting protein source as well.

 

There is a specific carbohydrate source you want to consume in the 1-2 hour, pre-practice window and that is, whole grains.  

 

The complex carbohydrates found in whole grains take longer to digest and will work as a long, sustainable energy source for athletes during practice. Some carbohydrate sources you want to avoid before practice include sugary sodas, candy, chips, and white bread, as athletes will burn through this carbohydrate source very quickly. 

 

However, a sports drink or piece of fruit will prove itself sufficient 30 minutes before practice following you complex carbohydrate meal. Keep a sports drink with you as well during practices as athletes will need carbohydrate replacement as well as electrolyte replacement throughout the day.

 

Can you answer all 5 questions right on what athlete's should be consuming pre-practice, game, or workout?

 

Take the quiz here and find out!

 

Does apparel truly affect sports performance?

 

Why is sports performance apparel worn by nearly every athlete at every level from youth sport to professional ball player? Do the outdoor elements such as heat really have an effect on athletes for moisture management apparel to be effective?

 

There is no question, yes. Heat has a tremendous affect on athlete’s health, raising the potential of heat exhaustion, dehydration, muscle cramps and heat stroke. Body temperatures increase dramatically during the warm summer season, inhibiting players from performing at the highest caliber level.

 

It is important to know how the body primes athletes to perform at their best, even in warm conditions…

 

What does our body do to combat this heat and cool our bodies?

 

We sweat, and sweat a lot.

 

The good news is, the apparel we choose to wear underneath the uniform can have a positive affect on our performance in the heat. The bad news… many are making the wrong choice.

 

You see, sweat has the ability to hold an athlete back from performing their best.

 

When you sweat, there are some fabrics that will stick to the body, inhibiting its natural cooling process by not allowing moisture to evaporate.

 

Also, clothes that absorb sweat can become heavy, leaving you hot, still sweaty, and carrying additional baggage while trying to perform.

 

But what if you could dress yourself with performance apparel that was tight, supported your muscle and still did its job by keeping you dry?

 

This is one of the driving factors of Hammer Strength Apperel.

 

Hammer Strength® Apparel provides the highest-grade moisture management technology, allowing you to wear a tight compression or semi fit shirt and effectively evaporate sweat to keep you cool and weightless. 

 

How? Check out the video below and see how Hammer Strength® Apparel moves sweat directly from your skin, to the outside layer of your shirt to be evaporated. The true sequence of apparel designed for optimal athlete performance.

 

WATCH VIDEO HERE

Are You Properly Hydrating Your Young Athletes

Proper hydration could not be anymore important for youth sports athletes, especially during the summer season.

 

Baseball is reaching midseason, high school sports camps have begun and football season is around the corner.

 

What can young athletes use to rehydrate and replenish for optimal hydration and performance throughout the warm summer season? We’ve listed the best type of drinks below:

 

Sports drinks of course are highly acclaimed as should be to hydrate and replenish athletes with nutrients. Not only are these sports drinks loaded with fast acting carbohydrates for quick energy and nourishment, but these products also contain a higher sodium content which causes athletes to drink more so they can better stay hydrated throughout practice and game day.

 

These sports drinks also replenish athletes with electrolytes which help maintain proper water balance within the body, as well as assist in the contracting and relaxing of your muscles (this is key for performance).

 

What about water? Yes, water is a sufficient hydration source and should be consumed pre-practice. During practice and games however, sports drinks have been proven to be more effective than water and more popular to drink by athletes. The more athletes are drinking, the better. This is why sports drinks reign supreme.

 

Juices and soft drinks should not be considered a source of practice or game day hydration. These types of juices do not contain electrolytes, as do sports drinks and are usually high in sugars – that is all.

 

Are you properly hydrating your young athlete? We all want our young athletes to perform their best, feel their best, and most importantly, have the time of their lives playing a game they love. Hydration helps improve all of the above.

 

Hammer Strength® Apparel is about supplying athletes with the best. All the way down to the fabric touching your skin. Are you doing everything you can to be the best?

What do you know about hydration? Take our quiz!

With athletic programs beginning summer camps, and baseball reaching it’s peak heat season, parents need to be aware of the importance of hydration for their young athletes.

 

Proper hydration not only enhances your child’s decreased risks of dehydration and other heat related illnesses, but also enhances the function of the body, allowing young athletes to perform at their peak level of performance.

 

 Some of the major functions of water in our bodies include:

 

Maintaining proper cell health and function in the body

Aiding in blood circulation

Moisturizing the skin

Lubricating joints (especially important for young athletes)

Helping the body absorb nutrients

Protecting vital organs

 

And so much more…

 

It is vital to consume water throughout the day to ensure proper hydration. Specifically before any practice, game, or workout, athletes will want to consume 16-20 oz. of water before activity, within a two hour period.

 

During exercise, athletes will need to consume 4-8 oz. of water, every 15-20 minutes.

 

And post workout or practice, athletes will want to replace 24 oz. of water for each pound of body weight lost.

 

These are all regulations set by the American College of Sports Medicine.

 

With the summer season here and in full effect, keep yourself well versed in the proper hydration techniques for athletes.

 

Want to test your knowledge on hydration? Let’s see if you remembered some of the facts discussed above.

 

Take the quiz below!

 

 Find out how much you know about hydration here: TAKE QUIZ

All I Want Is To Be #HammerStrengthStrong

Whether you are an elite athlete, weightlifter, or extreme sports enthusiast, there is one thing you cannot thrive in your sport without… can you guess what that one thing is?

 

Strength.

 

I mean, think about it…

 

Elite athletes…How would you perform on the field, underneath the rim or skating on the ice without strength?

 

Weightlifters… How can you accomplish new personal records at your meets and have exceptional squat, deadlift and bench press totals without the ability to move maximal weight?

 

How about you extreme sports enthusiasts? Your activities consist of high levels of physical exertion. Each workout, each hike, each climb is a test… Could you see yourself properly performing the challenge at hand without strength?

 

I’m sure you’ve figured out all the answers yourself.

 

You would UNDER-perform against your competition and you would under-perform your expectations for yourself without this important feat.

 

Hammer Strength Athletes are about performance! How they perform in their individual or team sport means everything. When you are stronger than the lineman in front of you, stronger than the offender skating toward you, stronger than the 405 lb. loaded bar beneath you…you come out on top.

 

Now who’s all in favor for coming out on top?

 

It’s my pleasure to open up this forum to all athletes, weightlifters and extreme athletes to bring forth your questions about strength, speed, mindset…whatever it is that YOU NEED to become the best of the best.

 

If anything, simply follow along with me on this Hammer Strength Apparel blog and become better…

 

And remember,

 

Don’t just be strong, be #HammerStrengthStrong

 

Your Trainer,

 

Joe LoGalbo

Hammer Strength Apparel

Improving Maximum Bench Press

 

One of the most multi-purpose power movements used in sports is pushing.

 

Think of the linemen in the trenches of a college football game, paving the path for their running back... there is an immense amount of upper body strength needed to manhandle another 260 lb. athlete across the field.

 

Consider even a tennis or lacrosse player. In order to generate enough power in their serves, returns, and shots on goal they must have enough force generated from their chest to move their arm across the body and make contact with the tennis ball or release the lacrosse ball.

 

The max bench press is a measure of strength, power, and performance on the field and in a match. It is more than just a number that you brag about with your buddies.

 

So let’s make sure you are pressing the maximum amount of weight you can for your one rep max, here’s how you can become stronger and press with more force in just one month of practice.

 

Practice these 5 techniques to maximize your bench press starting today!

 

1)    When performing the bench press, tuck your elbows into your side so you will not only be using your chest and shoulders during the movement, but also the muscle fibers in your triceps. So be sure to practice your bench press and add some additional triceps exercises into your routine such as the close-grip bench press and the skull crusher.

 

2)    Make sure feet are planted firmly in the ground and press through your feet. Also be sure to tense your upper back on the bench press pad. Before lifting the bar off of the rack with your spotter, be sure to have your feet planted, body evenly positioned on the bench press, and upper back pressed into the bench pad. This will allow you to efficiently move the bar using all of the energy in your body properly.

 

3)    Push the bar straight up and back. This will make for a shorter range of motion. You want to make the bar travel as short a distance as possible from your chest to the top of the bench press rack.

 

4)    Practice makes perfect! Be sure to practice your bench press movement 2-3 times per week. Each workout does not need to be overly taxing on your body. Your goal is to practice the movement enough so you can comfortably move the bar with maximum efficiency. Train your body to function with proper bench press mechanics.

 

5)    Identify your weaknesses and practice those more. This one is simple. Following the above training tips, single out what your weaknesses are and spend extra time working on those. Are your triceps lacking strength? Are you having trouble keeping your feet on the floor throughout your pressing movement? Spend more focused time and effort on improving these techniques.

 

There it is! Train with purpose, train for performance. Adding these new techniques to your bench press will greatly improve your max strength, your in-game performance and power output.

 

Need more help with your bench press? Comment below and I will gladly assist you with your training.

 

Your Trainer,

Joe LoGalbo

Hammer Strength Apparel